Twist.fresh.healthy

Twist.fresh.healthy Registered Dietitian. Experience in Clinical, Bariatrics & Renal.Bilingual (Spanish + English). Online Nutrition Counselling. www.twistfreshhealthy.com

Garlic Mushrooms✨Ingredients✨1 lb mushrooms (mixed varieties)5 cloves garlic , chopped1 hot pepper (optional)½ bunch par...
11/05/2021

Garlic Mushrooms

✨Ingredients✨
1 lb mushrooms (mixed varieties)
5 cloves garlic , chopped
1 hot pepper (optional)
½ bunch parsley , chopped
½ cup white wine
Olive oil
Salt
Black pepper (to taste)

✨Instructions✨
•Properly clean the mushrooms by removing any dirt.

•Slice the mushrooms.

•Then, dry them well with paper towel.
In a non-stick frying pan on high heat, add olive oil.

•When the oil is hot, add the mushrooms and sauté until golden brown, about 8 to 10 minutes. Make sure the oil is very hot so they release their water quickly.

•Reduce the heat to medium and add the garlic, parsley and hot pepper (optional).

•Cook for a couple minutes.

•Finish with a splash of wine. Let evaporate most of it and remove from the heat.

•Sprinkle with a little more parsley and season with salt and pepper to taste.

Only YOU can be accountable for your health‼️ take control over your health‼️👉🏽Accountability entails the procedures and...
11/03/2021

Only YOU can be accountable for your health‼️ take control over your health‼️

👉🏽Accountability entails the procedures and processes by which one party justifies and takes responsibility for its activities.

5 Habits to take control over your health:

1) Be less sedentary more physically active.🏄🏻‍♀️🏋🏻‍♀️🤸🏻‍♂️🚴🏽‍♀️🏊🏽‍♀️💃🏻🏃🏻‍♀️

2) Eat more fresh food less processed foods.🥦🍆🫐🍉

3) Take 10-20 min for self care instead of TV series.🧘🏻‍♀️💅🏽🧖🏼‍♀️💇🏼‍♀️💆🏻‍♀️

4) Less social media more social interactions with colleague/friends/family.🗣

5) Enjoy 7-8 hrs of sleep. 😴

Additives harm or benefit❓🥤Now days we live in a world were fresh food is more difficult to consume than processed food!...
10/07/2021

Additives harm or benefit❓

🥤Now days we live in a world were fresh food is more difficult to consume than processed food!😐

🥤Process foods are convenient, quick, easy to prepare. They have additives in the ingredient list that help preserve them for a long time in the fridge.

🥤Additives like “phosphoric acid” found in most of the process foods may have side effects if consume in excessive amounts.

🥤Phosphoric acid is a colorless, odorless crystalline liquid. It gives soft drinks a tangy flavor and prevents the growth of mold and bacteria, which can multiply easily in a sugary solution. Most of soda’s acidity also comes from phosphoric acid.

🥤Phosphoric acid is made from the mineral phosphorus, which is found naturally in the body. Calcium and phosphorus work together to form and maintain healthy teeth and bones. The minerals need to be balanced in order to be effective. Too much phosphorus can decrease the amount of calcium in your body, leading to bone loss (osteoporosis). It can also impair your body’s ability to use other minerals, such as iron, zinc, and magnesium. 🦴

🥤We can find healthy choices in process foods with out phosphoric acid. Ready prepare meals is more realistic in the world we live but fresh foods will always be the winner🥇😉.

🍁🍂Fall season has arrived!!! 🍂🍁Pear🍐, Apples 🍎 and Kiwi 🥝 are fruits on season for Fall. These fruits contains >3 g fibe...
10/05/2021

🍁🍂Fall season has arrived!!! 🍂🍁

Pear🍐, Apples 🍎 and Kiwi 🥝 are fruits on season for Fall. These fruits contains >3 g fiber per serving which it’s a good source of fiber.

Fruits + Fiber= Better bowel movements, helps to decrease cholesterol, helps to control blood sugar, makes you satisfied when eating.

It’s recommended:
🍁25 g per day for women
🍁38 g per day for men

**General population consume around 13 g of fiber per day**

Fiber can be found in fruits, veggies and whole grains. 🥦🍞🍐

Have you ever felt any of this symptoms after eating too much⁉️🥱••When we eat more than what our stomach is able to fit ...
09/23/2021

Have you ever felt any of this symptoms after eating too much⁉️🥱
•
•
When we eat more than what our stomach is able to fit in, the body focus on digesting this humongous meal 😰therefore we feel tired, uncomfortable, nauseated, unable to focus, in need of a stimulant like coffee, etc

👉🏽Being able to say: “that’s enough food for this meal because I’m satisfied” It’s called mindfulness! 😉
•
•
Do you follow the signs of hunger vs satisfaction❓❓
•
•

✨Who is ready for vacations?☀️🌴🌺Vacations doesn’t need to be the time of binging food should be a moment of joy and stil...
07/28/2021

✨Who is ready for vacations?☀️🌴🌺

Vacations doesn’t need to be the time of binging food should be a moment of joy and still have a balanced nutrition! 😊

Remember this is a lifestyle 😉🙌🏼

Every action starts in our heads 💡😉👉🏽Do you agree❓•••
07/21/2021

Every action starts in our heads 💡😉

👉🏽Do you agree❓
•
•
•

✨How many of you have a good relationship with food?! 🙋🏻‍♀️🙋🏻‍♀️••••
07/14/2021

✨How many of you have a good relationship with food?! 🙋🏻‍♀️🙋🏻‍♀️
•
•
•
•

🎉Holidays and Cheat Days 🍕🍔🧁Holidays are time to celebrate an important occasion in history or honor important people ne...
07/07/2021

🎉Holidays and Cheat Days 🍕🍔🧁

Holidays are time to celebrate an important occasion in history or honor important people nevertheless Holidays are the perfect scenario to fall off the wagon from our goals. 😔

Don’t get me wrong, I’ve also fall off the wagon many times but the key is recognizing your fall and getting back to your healthy habits.

Tips for Holidays:
👉🏽Avoid arriving to the celebration hungry.

👉🏽Prefer fruits and vegetables snacks instead of fried items.

👉🏽Avoid high salty or high fat snacks. Choose lean proteins like chicken, turkey, yogurt or nuts.

👉🏽 Take the time to have a meal and avoid picking snacks while hours go by.

👉🏽Drink plenty of water.

☝🏽Remember —> Holidays are just an special occasion be wise how you want to spend the occasion 😉

☝🏽Eat smart and don’t let the occasion take away your goals

🥖Healthy B A L A N C E ⚖️Healthy nutrition it’s all about decisions either we pick a nutrient dense choice or we pick a ...
10/15/2020

🥖Healthy B A L A N C E ⚖️

Healthy nutrition it’s all about decisions either we pick a nutrient dense choice or we pick a choice that isn’t nutrient dense but satisfies our ❤️ and soul.

Healthy is not only about how we look in front of the mirror 👀.

1️⃣It’s having a good relationship with food.
2️⃣Enjoying dinner with friends/family and not feeling restricted for the choices.
3️⃣ Have a day or two of rest and not exercising because we are tired.

Been a grown up it’s complicated and not everything should be restricted some flexibility gives us joy. 😬✌🏽

Nutrition isn’t about having a six pack or a flat tummy it’s about feeling good with yourself, your choices, your decisions and still have healthy labs and soul!

FYI➡️ I love bread 🥖🍞. I eat it almost everyday, most of the time I pick the whole wheat bread but sweet bread makes my soul happier because it reminds me home and having a coffee and eating sweet bread right next to my mom 😊. Do I eat it⁉️ Sure I do❗️ but is not a everyday thing 😉

Again, it’s all about a balanced lifestyle 😉⚖️

Do you feel the same way⁉️

Ctrl + Alt + Delete‼️
09/18/2020

Ctrl + Alt + Delete‼️

Raise your hand 🙋🏻‍♀️ if you 💚AVOCADO🥑It’s Hispanic month and most of the hispanic dishes there is always space for some...
09/16/2020

Raise your hand 🙋🏻‍♀️ if you 💚AVOCADO🥑

It’s Hispanic month and most of the hispanic dishes there is always space for some “aguacate” or avocado🥑‼️

Benefits:
-Reduces inflammation.
-High in potassium, vitamin C, E, K.
-Reduces bad cholesterol (LDL) increases good cholesterol (HDL).
-Good source of healthy fat.

Avocado it’s consider a fat for this reason we need to portion control it. 🥑

Great recipes are:
1) Guacamole
2) Avocado Brownies
3) Avocado Green Smoothie
4) Stuffed Avocados

How do you prefer Avocado? 🥑🥑🥑

🥑

Acanthosis nigricans is a skin condition characterized by areas of dark, velvety discoloration in body folds and creases...
09/02/2020

Acanthosis nigricans is a skin condition characterized by areas of dark, velvety discoloration in body folds and creases.

The affected skin can become thickened. Most often, acanthosis nigricans affects your armpits, groin and neck.

The skin changes of acanthosis nigricans typically occur in people who are obese or have diabetes.

No specific treatment is available for acanthosis nigricans. Treatment of underlying conditions may restore some of the normal color and texture to affected areas of skin.

Invest in your body and health... they will prevent diseases‼️
09/01/2020

Invest in your body and health... they will prevent diseases‼️

The problem isn’t the food... the problem it’s our decisions!This reminds me of the song “Decisiones” from .blades 🎶 “De...
09/01/2020

The problem isn’t the food... the problem it’s our decisions!

This reminds me of the song “Decisiones” from .blades 🎶 “Decisiones,
cada día, alguien pierde, alguien gana
Ave María! Decisiones, todo cuesta
salgan y hagan sus apuestas...🎶

The decision we take
⚠️When we skip a meal.
⚠️When we buy unhealthy food
⚠️When we don’t pick the best choice

Nutrition it’s about decisions that have consequences either in a good or in a bad way.

Be smart 🤓:
💡Buy whole grain carbs, vegetables, fruits.
💡Avoid the center or middle aisle of the supermarket (that’s all the processed foods).
💡Don’t skip meals, don’t ignore signs of hunger (headache, irritability, weakness, lack of focus, stomach ache, shakiness in your hands).

Let’s make better nutrition decisions for a healthier balanced nutrition‼️

09/01/2020

Monday Twist🌀: Glycemic Index

It’s the glycemic response when a person consumes carbohydrates.

It’s a tool used for diabetic people to control blood sugar. This doesn’t indicate the number of calories and doesn’t apply for proteins or fats.

The glycemic index is classified as:
🌀Low
🌀Medium
🌀High

The lower the glycemic index, the lower the peak or rise in blood sugar.

This tool can also be used for people with cholesterol problems or weight loss.

09/01/2020

Monday Twist: Índice Glucémico

Es la respuesta glucémica cuando una persona consume carbohidratos.

Es una herramienta que se utiliza en las personas diabéticas para controlar las azúcar en sangre. Esta no indica la cantidad de calorías. No aplica para proteínas o grasas.

El indice glucémico se clasifica en:
🌀Bajo
🌀Medio
🌀Alto

A menor índice glucémico menor el pico o elevación en la azúcar en sangre.

Esta herramienta también se puede utilizar en personas con problemas de colesterol o que deseen bajar de peso.

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